Deuce Report: How tennis players keep fit off court


High tennis gamers are by definition the paragons of health and stamina. However have you ever ever puzzled how they combine issues as much as construct their energy? They don’t depend on choosing up the racket and ball, hitting it out of the court docket.

As Dubai Responsibility Free Tennis Championships kicks off with males’s matches, Gulf Information tabloid! takes a have a look at the health habits of tennis gamers that transcend their skilled recreation …

Kei Nishikori

When he’s not taking part in tennis, you will notice the Japanese tennis famous person having fun with a recreation of golf. In accordance with an article within the Day by day Mail, he trains loads within the health club too.

“Initially, you must be actually sturdy. Particularly in case you are Asian, you must do numerous coaching within the health club… Bodily, you must be sturdy. In any other case, like me, I acquired numerous accidents prior to now taking part in towards these massive guys with numerous energy. I’ve been spending numerous time within the health club. Additionally mentally you must be actually sturdy, imagine in your self. It’s not simple for many Asian individuals, physique sensible,” mentioned Nishikori in that interview.

In terms of meals, he tries to have a “good steadiness”.

“I attempt to eat a very good steadiness — numerous carbs earlier than the match, additionally greens, numerous fruit. However I don’t actually stress an excessive amount of. Generally, I eat no matter I need. I attempt to eat easy and good,” Nishikori mentioned in an interview with CNN.

Roger Federer

Roger Federer
Picture Credit score: Instagram

His stamina is unrivalled on a tennis court docket and he has his rigorous health routine to thank for it. In accordance with a report revealed on optimumtennis.web, Federer’s health routine entails a mixture of core and footwork strengthening workout routines. He alternates between rope skipping and core-strengthening exercises. He begins with a minute of skipping adopted by a plank for 30 seconds after which mountain climbers which contain pulling every leg underneath and throughout your physique whereas remaining in plank place.

He additionally does a string of lateral lunges, crunches and strikes that have interaction his core. He’s additionally good at medicinal ball shuffle together with cone drills which sees Federer do a zigzag movement round every cone whereas swinging his forehand and backhand strokes. He’s additionally a fan of hit and bounce the place he has someone throw balls to him and he has to attempt return them with no second bounce. He additionally enjoys Excessive Depth Interval coaching (HIIT). Earlier than each match, Federer likes to eat a plate of pasta with gentle sauce.

Karen Khachanov

Karen Khachanov
Picture Credit score: Instagram

When he isn’t slaying his opponents on the tennis court docket, he’s exercising his psychological muscular tissues and reminiscence. Throughout his free time, he enjoys taking part in chess and studying traditional Roman novels. He’s additionally finding out long-distance for a level in bodily training on the College of Moscow.

“Training is all the time essential and after I completed highschool, I attempted to be within the college as a lot as I can. Now, I examine on-line. And I wish to play chess. It’s certainly one of my favorite hobbies. I additionally wish to learn traditional Roman novels,” he was quoted as saying on In accordance with a report revealed in Kachanov likes to play chess with different tennis gamers throughout tournaments.

“I play with different gamers, generally with [fellow Russian Andrey] Rublev if we’re at tournaments collectively.”

Stefanos Tsitsipas

Away from the court docket, this Greek participant’s hobbies embody basketball, swimming within the sea and growing his recreation in Padel, a racket sport. He’s additionally very energetic away from the court docket on social media, with loads of witty feedback.

“I like posting as a lot as doable about my life and what’s happening round me,” states the tech-savvy Tsitsipas in an interview posted on

“I like sharing my ideas on social media with loyal followers. I believe it’s attention-grabbing the lifetime of a sportsman, a tennis participant.” He’s an ace at vlogging too. Since his sport entails numerous journey, he likes to movie his personal video blogs that doc his experiences in numerous cities throughout his video games. Tsitsipas first acquired into vlogging throughout the US Open again in 2017.

Novak Djokovic

Novak Djokovic
Picture Credit score: Instagram

He’s an advocate of the physique being consistently on the transfer. Other than doing dynamic stretches like jogging on the spot, he gravitates in the direction of utilising a foam curler to loosen the connective tissues round his muscular tissues and to lower stiffness. His go-to strikes embody hamstring roll, glutes roll, calf roll and lower-back roll. He’s additionally a yoga fanatic and is a fan of downward canine pose and cobra pose. He’s additionally identified to do kettlebell swings as part of his rigorous train routine full of dynamic stretches. Djokovic additionally spent a majority of his down time in an egg-shaped strain chamber. The pod, which doesn’t come low-cost, simulates vigorous train which lets you recuperate sooner from intense exercises and provides oxygen-rich blood cells to the physique whereas expelling lactic acid and different waste merchandise naturally produced throughout exercises.

Djokovic can be the poster boy for a gluten-free weight loss program and he takes his health so severely that he even wrote a e book, ‘Serve to Win: The 14-Day Gluten-Free Plan for Bodily and Psychological Excellence’. There’s weekly menus, consuming ideas for optimum digestion and recipes in there.

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